After the back, the shoulder is the focus of most complaints among employees. In France, shoulder tendinopathies are the second most frequently reported musculoskeletal disorder. One in three employees will be affected during their career.
The shoulder, a freedom that comes at a cost
The shoulder is the most mobile joint in the human body. It allows raising the arm in all directions, throwing, carrying, reaching overhead. This exceptional mobility has a price: the shoulder is also the most unstable joint.
Its stability relies less on bony congruence than on a group of muscles and tendons: the rotator cuff. Four muscles make up this cuff: supraspinatus, infraspinatus, teres minor and subscapularis. When these muscles weaken or their tendons become irritated, pain sets in.
What happens in front of the screen
The typical screen work posture, shoulders rolled forward, head projected forward, arms slightly raised to reach the keyboard, is particularly aggressive to the shoulder. In this position, the subacromial space narrows. Tendons rub against the acromion with each movement. This is called subacromial impingement.
Add stress, which causes involuntary contraction of neck and trapezius muscles, and you get an explosive cocktail for the shoulder.
Warning signs
Pain that appears when raising the arm above horizontal. Discomfort at night, especially when sleeping on the affected side. Difficulty putting on a jacket or reaching for an overhead object. Loss of strength to open a jar.
These signs deserve attention. The earlier the intervention, the faster the results and the higher the chances of avoiding surgery.
Exercises that make a difference
Research is unanimous: targeted muscle strengthening is the most effective treatment for shoulder tendinopathies. External rotator strengthening and scapular stabilizer exercises form the foundation.
Five to ten minutes per day is sufficient. Light lateral raises, external rotations with a resistance band, W-exercises against the wall, pectoral stretches in a doorframe: this simple program produces measurable results in four to six weeks.
Ergonomics as a complement
Workstation adjustments reduce static constraints but do not replace movement. The key recommendation is to integrate active micro-breaks every 30 minutes: shoulder rotations, trapezius shrugs, scapular retractions. These seemingly trivial gestures unload stressed structures and prevent muscular fatigue accumulation.